Sleep Trouble After Training, Aging and Belly Fat, Is "Prepping" The Only Solution? | THRR093
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The Real Deal Is a Progressive Overload, Adequate Protein, Mild Chloric Deficit
The real deal here is adequate protein, a consistent a strength training stimulus and consistency. A progressive overload, adequate protein, mild chloric deficit like that are the non negotiable tures of all this. There's probably a nice community element, i would assume, to these these classes, so that may be a draw. The idea of going out in the garage to work out is just, likei'm not t nickye's better at it than i am. So he likes, i just like seeing another human being. In the ten minutes i could have been moving pikes and cat food bags and everything else out of the way, i drive there and and see a few human
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1. Cannot Sleep After Hard Training - JiuJitsu and Weightlifting [21:18]
Nick says:
After a hard JiuJitsu training class (or weightlifting) I always have trouble falling asleep. I also have trouble eating, too. I think it’s my adrenaline from hard rolling. I am competitive and this definitely affects my ability to rest. Practice starts at 6 and usually goes to 730-830. Both days I get insomnia if I train really hard. What can I do to relax my mind and body so I can fall asleep within two hours of training?
I know carbohydrates play a role. I try not to eat too much during the day because I get drowsy at my desk job. I usually track macros and I began to up my carb intake to see if it helps the issue - it doesn’t. For example. Today I ate 131g carbs from organic purple sweet potatoes. (143g protein from organic grass fed beef). All cooked with EVOO & seasoned liberally with Mediterranean Sea Salt, garlic and pepper. I trained at 6pm. Got home at 830. I know I need food but I cannot eat so I recently I tried forcing myself a shake made up of 35g grass fed whey, 4 eggs, plenty of fruit and 1/2 cup of oats. I am just ranting because I am suffering from this insomnia right now. I just discovered your product LMNT and instantly bought it after reading your story on the Amazon store website. I thought that an electrolyte in balance could be the issue so I’ll find out. I consume a lot of salt but maybe I actually don’t.
Then I found your Instagram and realized I can ask a question so here I am. Thanks for reading this word salad! I am excited to LMNT and resolve this insomnia!
2. Workout intensity, frequency, duration [28:11]
Dan says:
Robb, I read the Paleo Solution and have found it to be only the tip of the ice berg compared to the value of your podcasts. Thank you, great stuff.
I am looking for more guidance on workout intensity, duration and frequency for improving body comp. I've been doing a crossfit-type of workout at my club for six months. They call it "Dynamic" but essentially its the same stuff focusing on stability, power and strength in weekly rotations. I usually get in 3-4 of these workouts a week and sometimes a one hour bike ride (18mph) on off days. The workouts are a full one hour with a "melt down" in the last 10 minutes. I generally burn 700-850 calories during that time, ave HR 70-75% with max HR above 90% (according to Polar HRM). I'm not sure the instructors understand the concept of stress-induced cortisol release and I want to understand it myself. I am wondering if the length and intensity of these workouts are unnecessary beat downs; and/or if I am doing too many in a week.
I started in March, weighed 236 and about 29% body fat (6' 0"). I lost 18 pounds over first 3 months with calorie reduction, higher-carb low fat. I then plateaued for 3 months with no changes in eating or workouts. I've been 100% Paleo for two weeks and the weight appears to be coming off again (down to 212 lbs now). Ideal goal is to get to 185-190 at 10% body fat.
I hear you guys talk about "Cross fit beat downs" and working out too frequently; I'm not sure if I am falling into that. I am looking for a better reference of what is an optimal body-comp program in terms of intensity, duration and frequency. Any guidance is appreciated.
Thank you for what you do.
Dan
3. Collagen and Folic Acid [34:47]
Kay says:
My SIL, who is involved with a MLM supplement company, said that I should not take collagen supplement daily because it will influence folic acid in my body in a negative way. She said her supplement is only taken for 10 days out of 30. I have never heard of this. Any truth?
https://pubmed.ncbi.nlm.nih.gov/4417592/
4. Aging and Abdominal Adipose [38:14]
Annette says:
Would love to hear your comments on abdominal fat. I am in good health for 65 yrs old. Always had a "belly" but I am 116 lbs, 5 ft. Not fat, but my middle holds 6-8 lbs of fat I know is there. I have a good dietary intake, exercise 3-4 days weekly, 2 of those days are weight training. I have good abdominal muscles under the fat I can feel. Can I ever lose this weight? I am an ICU nurse with a Masters in Critical Care, and I have my adult NP so I am not without a good background education. I enjoyed one of your books on Paleo; I feel you are a great educational resource. Please advise.
5. Is "Prepping" The Only Solution? [43:37]
Richard says:
What steps can a person or family take (other than to be as healthy as possible) to mitigate this situation as best we can? I look at what is happening in Venezuela, for instance, and wonder what I would do in that situation: an almost complete breakdown of society, with hyper-inflation wiping out saving and making income equally worthless. Is "prepping" the only solution: lots of weapons, years of stored food/water/gas, a bunker mentality? I'm not sure that is a viable option of the majority of citizens. So, what are your thoughts on what the average Joe-citizen can do?
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Transcript:You can find the transcript on this episode's blog page: https://robbwolf.com/2021/10/29/sleep-trouble-after-training-aging-and-belly-fat-is-prepping-the-only-solution-thrr093/
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